Adrenaline Gym and Fitness Center in Camrose, Alberta--I've found my ideal gym. Musty, in a basement under a couple of bars, run by a crusty ole guy with a mission tooth who knows every client by name and knows all about them, trains 70% of them personally, charges $6 for a day pass. The gym is crowded with equipment, but has everything I'd want, including friendly banter with the owner.

Bench--no spotter. I'd hoped that old John would offer, but I didn't want to ask3x1355x1555x135

Squat5xbar5x955x1155x135

Squats felt OK. It's now the next day, and I still feel OK.

_________________Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

I had driven to a gym listed on Google Maps and on our GPS as very near my hotel. Very small, looks like a independent version of Curves, closed. Drove about 10 minutes to the next-nearer. It was actually a sportsman's club--skeet shooting, etc. Drove back to hotel.

_________________Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

Johnson Athletic Center, Northwest Nazarene University (Go Crusaders)Since my son Sam has been busy at his 3 jobs and the end of the semester, I lifted with his roommate/best friend, a very strong, lean rock climber.

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DB BO row5x5x175

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It's energizing to lift with hardworking young people.

_________________Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

Harbor Square Athletic Club, Edmonds, WashingtonThe biggest, fanciest gym I've ever worked out in--went on and on. Handball, pools, tennis courts, and I don't know what all. The weight rooms (yes, rooms) had many kinds of machines, but I finally found some free weights, and finally found a big monster squat rack in a back, out-of-the-way room. Didn't need it today.

Bench135x10/6/7

Cable Row--this was a dual-pulley stack so each hand is independent.Played with the weight, sets of 8-12, and I really felt the burn!

My low back got really sore after my deadlifts last week, and is still that way. I haven't figured this out yet.

_________________Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

Stillaguamish Athletic Club, Arlington, WashingtonI'd lived in this town for 11 years, but had been in this building only once for a part in their meeting room. An old rambling building obviously built for some other purpose.

Squat3x1353x1552x1752x1851x1951x215

SS of face pull and palloffsSome of each, I don't remember the details.

_________________Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

Puyallup Recreation Center, Puyallup, WA. Extra points if you can pronounce "Puyallup" correctly.A surprisingly limited selection of equipment. No squat rack, just a Smith. No bench press rack, just simple benches. So I had to adapt the plan.

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I need to start writing things down again, or log them here right away. I'm not always sure that I remember what I actually did.Just 45 minutes today, then didn't allow enough time for traffic, poor route selection, getting lost, etc, and we were late for our speaking engagement in the evening. Life is surprisingly hard on the road. Starting this evening we'll have 4 nights at the beach with our family, possibly the only time in a few years that we've had all of our kids with us at once.

_________________Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

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